Cantaloupe (1 piece)

Reduce the cantaloupe portion and avoid eating it on an empty stomach; start with a small bowl and assess your response.

Pair cantaloupe with protein and fat, such as plain Greek yogurt, cottage cheese, eggs, or a small handful of almonds.

Add fiber by mixing a small serving of cantaloupe with chia seeds or ground flaxseed in plain Greek yogurt.

Eat cantaloupe after a balanced meal containing protein, non-starchy vegetables, and healthy fats rather than as a standalone snack.

Choose fresh cantaloupe instead of dried fruit, fruit juice, or sweetened fruit preparations, which can raise glucose more quickly.

Take a gentle 10–20 minute walk after eating to help your muscles use circulating glucose.